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For a fast family feast you cannot go wrong with fish. After last week’s oily fish lunches here are some white fish family friendly suppers.

Many fish dishes can be cooked within 45 minutes or less making them the perfect choice for busy families.

But for shoppers, the past few years have been a confusing time with popular choices such as cod being overfished and less familiar breeds such as basa or river cobbler popping up in chiller cabinets. Look for the “MSC approved” label indicating fish has been caught from well managed stock.

White fish is a good source of lean protein and healthy food for pregnancy, children and older family members. White fish such as cod and haddock also offer good contributions towards daily intake of vitamins B6 and B12.

Plaice is especially delicate and mushable for weaning small children; easy to pick out any bones and has a light flavour. Haddock is a firmer fish with a stronger flavour that lends itself to fish cakes. For special occasions or date night dinners, push the boat out with more luxurious sea bass or skate.

Fish freezes beautifully so grab any marked down packs to freeze at home. You can either freeze as it is or bulk cook dishes such as fish pies or fish cakes.

Click through our slideshow to find a selection of family friendly white fish dishes. Pictured here is a budget friendly basa fillet with bacon and spinach, the recipe is shown below.

Heat the butter in a large frying pan – you can use olive oil however butter gives a nice brown crispiness – and when melted fry the bacon strips. When these are cooked use a slotted spoon to lift them out onto a small plate and set aside. In the bacon-y juices fry the fish fillets on both sides for several minutes until cooked through.

Serve the warm fish on a bed of washed spinach. The heat will wilt the spinach leaves so it’s not essential to cook separately although for small children you may prefer to do so. Scatter over the cooked bacon strips, squeeze over some fresh lemon juice, a drizzle of clear honey (not for babies under 12 months) and sprinkle with a little salt to taste (you may prefer to add the lemon and salt after removing childrens’ portions). The lemon pictured has been chargrilled to get the pleasing black stripes but there’s no need to do this at home unless you want to. *Used here was a Cypriot black salt by FalkSalt available in selected branches of M&S.

This dish goes beautifully with a warm potato salad and if the mood takes you, a glass of chilled white wine. If you can dine in the garden even better!

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